WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH A1. Ball Clean – 5 x 10 A2. Wall Climb – 5 x 5/7 holding top position 5”

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A. Deadlift – 8 x 3 on the 45” B. Push Press – 5 x 3 focus on tecnique and cycling WOD

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD  4 rounds not for time of: 10 Jumping Pull Up practising kipping tecnique 10 OHS @empty bar 10 Push Ups

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Front Squat – 3 x 7 1’ di rest A2 . Glute Ham Raise – 3 x 7 – 9 -

WARM UP: 10’ Groups Dynamics & Mobility TEAM WOD: “Team Helen” – team of 2 6 rounds to complete, partners switch every rounds : 400m Run 21 KB Swing 12

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WARM UP 10’ Groups Dynamics & Mobility STRENGTH A.1 Deadlift – 3 x 5 on the minute A.2 Shoulder Press – 3 x 5 on the minute GYM 10’ EMOM

WARM UP 10’ Groups Dynamics & Mobility SKILLS Rope Climb STRENGTH A1. Ring Rows – 3 x 5 - 7 A2. Bench Press – 3 x 5 WOD For time:

WARM UP 10’ Groups Dynamics & Mobility WARM UP WOD 3 rounds not for time of: 6 TGU (3dx/3sx) 8 Kip Swing focusing on hollow position 30mt Bear Crawl WOD

WARM UP 10’ Groups Dynamics & Mobility STRENGTH A1. Back Squat - 4 x 2 1’ di rest A2. One Arm DB Row – 4 x 5 each arm 1’